Most people think the gut is only responsible for digestion.

But today the average gut is chronically inflamed leading to depression and chronic disease.

Here are 20 actionable sentences to help you reverse years of damage: 1) Your gut is connected to your brain through the enteric nervous system, and there's a strong correlation between processed food consumption and depression.

2) Too much Sugar reduces good bacteria and increases gut fungi resulting in systemic inflammation

If you work from a computer, your risk of neck pain and injury doubles.

Use this 3 step approach to prevent or undo years of neck pain with posture, strength and stretching (A Master Thread): “Tech neck” is an overuse injury based on bad posture from looking forward and downward.

This results in Upper Cross Syndrome: the combination of:
-forward head
-rounded shoulders
-excessive thoracic kyphosis

Most people think "CoComelon" and "Miss Rachel" are educational.

But they don't make $500,000 per episode by accident.

Popular Youtube shows are addicting your children and slowing their development.

Here are 5 reasons to keep your kids away: Reactions like these to the Cocomelon soundtrack seem cute and innocent at first.

But then you realize what you are witnessing is not “excitement”... it’s the chemical messaging of a baby's brain being hijacked and addicted.

A 40-minute routine for guys over 40 to build muscle, lose weight, and prevent injuries.

Bookmark this for your next gym day: 1) Prone I's, Y's, T's

These are foundational movements for building shoulder strength and stability.

The key is pausing at the top of each movement.

Use these to warm up and you’ll experience less pain with overhead movements.

You've been told that cholesterol causes heart disease.

But 75% of heart attacks occur in people with normal or low LDL cholesterol.

Here are 5 other lies you've been told about cholesterol: 1. Lie: “High” cholesterol is bad

Cholesterol levels of 210-249, considered “high” by doctors today, is the optimal level for low mortality risk.

The lowest levels (below 150) were at greater risk than cholesterol levels of 300.

Too high isn’t good but too low is worse

Creatine has been tested in 1000s of studies.

But most people still think it's just for bodybuilders and ruins your kidneys.

The truth? It builds strength, treats depression and combats poor sleep.

Whether you are 18 or 80, here's why you need to take it: What is it?

Creatine exists naturally in your body. Every day your liver and kidneys make 1-2 grams from amino acids.

You consume another 1-2 grams per day in foods like meat and seafood.

Cardiovascular disease accounts for over 30% of all deaths.

For less than 50 cents per day, one natural enzyme helps prevent clots and can actually REVERSE plaque formation.

Big Pharma would hate for you to read this… Natto is a traditional, cheese-like Japanese food made from fermented soybeans that's been eaten for over 2000 years.

The Japanese were notorious for having low cardiovascular risk.

But until the 1980s, no one knew why:

Many people over 40 struggle with knee pain.

But you don’t need fancy equipment to build strong, healthy joints.

Reverse years of knee pain in a few minutes per day with this bodyweight progression. 1. Sit to stand

Knee pain can make it hard to squat. But sit to stands unload you when the knee is typically under the most stress.

This allows you to build baseline strength without pain.

Start with bodyweight, then add weight as it gets easier.

The most sustainable way to lose weight and enhance cardiovascular performance:

It's not biking.
It's not running.
It's not swimming.

It's incline walking.

Here are 7 reasons you should try it: 1) Low Impact

Incline walking is extremely low impact compared to other forms of cardio.

You can get your cardio while protecting your joints and minimizing stress on your body.

Use the 12, 3, 30 method:

3 - Speed
12 - Incline
30 - Minutes

Do you have shoulder pain? Rotator cuff tears can happen to anybody.

Here’s a 7 step exercise progression to prevent or reverse chronic shoulder pain: 1) Shoulder Active Assisted Motion

Goal #1 is to restore range of motion. Use assistance of a golf club or broom handle to work any movement that feels limited.

Let pain be your guide. If it hurts, you do not want to work THROUGH it, but instead work TO it.

Progress as able.

The elites want you to eat bugs while they fly private jets to steak dinner parties.

Here are 21 things they don’t want you know: 1) It takes over 7000 lithium batteries all mined with fossil fuels to make a single Tesla battery.

Doctors are taught to respond to disease rather than prevent it.

It's better for business.

Here's 12 ways you can build preventative health into your life:

1) Stop looking for a medication to solve your problems. 2) Understand insulin resistance

This is foundational to your health and at the heart of nearly all chronic disease.

It's been driven by the modern diet of highly processed foods and a sedentary lifestyle.

Learn the dangers of insulin resistance:

https://x.com/chrisboettcher9/status/1574730622689574912

More than 1/3 of American adults get insufficient sleep.

Poor sleep leads to:

• Weight gain
• Increased risk of disease
• Increased stress and anxiety

Here are 10 simple tips to fix your sleep (and your health): 1) Optimize Your Enviroment

The quality of your sleep is determined by the quality of your environment.

Some tips:

• Eye mask
• Orthotic pillow
• Cool, dark room
• Blackout curtains
• White noise machine

Make falling into a deep sleep easy by optimizing your sleep space.

Big-Food corporations sell processed junk that is killing you.

Did you know much of what they sell is BANNED in other countries?

Here are 12 foods you’re eating that are illegal in other countries you should probably avoid: Coffee Mate, Pillsbury Biscuits, Ritz Crackers

Switzerland, Austria, Hungary, Iceland, Norway, and Denmark have all banned these.

The reason is the trans-fat content, specifically the partially hydrogenated soybean and cottonseed oils, which are linked to heart disease.

50 years ago, Big Sugar quietly paid three scientists to point the blame for chronic disease at cholesterol and saturated fat.

Millions of Americans died as a result.

Here’s how Big Sugar has been lying to the American population since 1965: In 1967, a single scientific study revealed the true culprit of the diabetes and heart disease epidemic was sugar.

NOT saturated fat or cholesterol.

So why wasn’t this information made common knowledge?

40 sentences that will make you a better husband in less than 4 minutes: 1) Tell your spouse what she does well 10x as often as what she does wrong.

2) You can always work more overtime. You can’t get those memories back that you missed with your family.

You hear a lot about eating more protein to lose weight.

Here’s the science behind why it will actually work for you: Let’s start with the benefits of a high protein diet:

1) Increased thermogenic effect
2) Reduced caloric intake through improved satiety
3) Muscle repair and maintenance
4) Lifelong plan that tastes great

After 15 years in the gym and a doctorate in physical therapy, there are 9 common mistakes people make when lifting weights.

Read this to get better results in less time: 1) Not progressively overloading

If you do the same thing each workout, you won’t get stronger. You should be constantly trying to progress weight, reps or sets in order to grow.

Write down your workouts so you know what you need to beat.

Your back hurts because you have a weak core, tight hamstrings, and weak glutes.

Here are 10 exercises you can do in 10 minutes to undo hours of sitting at the desk: 1) Cobra/ Prone Press Up

This is a great exercise to reset the spine after a lot of sitting.

You want to keep your hips and legs in contact with the ground while pressing through the mid-back.

You shouldn't feel pain, but if you do, stick to the cobra instead of the press-up.

73% of adults are living with symptoms of gut issues. An unhealthy gut can lead to chronic disease and poor mental health.

I struggled with gut issues for years before discovering this simple 6 step plan to fix it: Quick anatomy lesson. Your gut lining is only 1 cell thick.

Inflammation creates gaps between cells where bacteria, food particles and toxins that should be eliminated can end up "leaking" through into the bloodstream.

You need to stop the inflammation in order to heal:

You don't need a fancy gym to get strong.

Use these 7 simple exercises to hit every muscle group in the body without any equipment.

(Bookmark this for your next travel day): 1) Wall Sit

It can be hard to hit a leg workout without equipment.

Wall sits make it easy and safe for everyone!

-Aim for 2 minutes
-then adjust depth
-then add weight